Wednesday, November 30, 2016

Sunday, December 4th, 2016 Training



Strength

Sumo Deadlift, build to a heavy set of 10 reps 

- Suggested Rep Scheme 10,9,8,7,6,5,4,3s


Muscle Builders

A1) Banded Leg Curls, 3 sets of 12-15 reps @ 41x3, rest 1 minute (Squeeze hard at Curl!)
A2) Seated DB Curls, 3 sets of 10 reps @ 31x1, rest 1 minute (3 Drop Sets) 
A3) DB Reverse Curls, 3 sets of 20 reps @ 21x1, rest 1 minute (Use weight where 10 would be a struggle) 

Friday, October 21, 2016

"Sunday 10.23.2016"


Strength

Pause Block Bench Press, build to a heavy set of 3 reps 

- Suggested Rep Scheme 10,9,8,7,6,5,4,3s


Muscle Builders

A) Bench Press, 3 sets of 6-10 reps @ 3010, rest 1 minute 

B1) Banded Flies, 2 sets of 10 reps @ 31x1, rest 1 minute 
B2) Banded Over Head Triceps Extensions, 2 sets to failure, squeeze 2 seconds @ top, rest 1 minute
B3) California Press, 2 sets of 10-12 reps @ 3010, rest 1 minute

Thursday, September 22, 2016

Sunday, September 25th , 2016 Training


Strength 

Regular Stance Squat with a 3 second pause @ bottom, build to a heavy set of 3 reps 

- Suggested Rep Scheme 10,9,8,7,6,5,4,3s


Muscle Builders

A) Wide Stance Back Squat, 3 sets of 10 reps @ 41x1, rest 90 seconds 

B1) Tall Wallking Lunges, 3 sets of 10 reps, 1 minute 
B2) Dumbbell Stiff Legged Good Mornings, 3 sets of 8-10 @ 32x0, rest 1 minute

Thursday, September 8, 2016

Sunday, September 11th, 2016





Strength
 Deadlift, build to a heavy set of 2 reps, not touch and go

Rep Scheme 10,9,8,7,6,5,4,3,2s


Muscle Builders

A1) Negative Pull Ups, 2 sets of 5-6 reps @ 30x1, no rest 

A2) Barbell Reverse Curls, 2 sets of 8-10 reps @ 40x1, no rest 

A3) Band Pulls, 2 sets of 30 reps, no rest

A4) Plate Holds, 2 sets of total 1 minute, rest 2-3 minutes 

Wednesday, August 10, 2016

Sunday, August 14th, 2016 Training



Strength

Pause Bench Press, build to a heavy set of 3 reps

Rep Scheme 10,9,8,7,6,5,4,3s


Muscle Builders

A1) Dumbbell Banded Bench Press, 3 sets of 10 reps @ 0041, no rest 

A2) Triceps Extensions, 2 sets of 10 reps @ 0041, no rest 

A3) DB Flies, 2 sets of 10 reps @ 0041, rest 2 minutes

Saturday, July 30, 2016

Sunday, July 31st, 2016 Training


Strength

Wide Stance Back Squat to a Box, build to a heavy set of 3 reps 

Rep Scheme 10,9,8,7,6,5,4,3,3s

Front Squats with 50% of above weight, max reps with a 2 second pause @ bottom

Muscle Builders

A1) Single Leg Squats, 2 sets of 10 reps @0041 tempo, rest 1 minute 

A2) Lunge Jumps, 2 sets of 30 reps each leg, rest 2 minutes 

Monday, June 6, 2016

Sunday, June 12th, 2016 Training



Strength

Banded Deadlift, build to a heavy set of 1 rep

Rep Scheme 10,9,8,7,6,5,4,3,2,1s


Muscle Builders

A1) Banded Leg Curls, 2 set of 50 reps 

A2) Partner Pulls, 2 sets of 12 reps, no rest

A3) Banded Curls, 2 sets of 50 reps, rest 30 seconds 

A4) Dumbbell Farmers Walks (Heavy) 2 sets, rest 2 minutes 

Thursday, May 19, 2016

Sunday, May 22nd, 2016 Training



Strength

Banded Bench Press, build to a heavy set of 1 rep

Rep Scheme 10,9,8,7,6,5,4,3,2,1s

Rep out to failure with 90% of above weight


Muscle Builders

A1) Dumbbell Banded Bench Press, 3 sets of 20 reps, no rest 

A2) Banded Triceps Push Downs, 3 sets of 30 reps, no rest 

A3) Banded Pull Downs, 3 sets of 30 reps, rest 2 minutes

Monday, April 25, 2016

Sunday, May 1st, 2016 Training



Strength

Wide Stance Back Squat to a Box, build to a heavy set of 2 reps 

Rep Scheme 10,9,8,7,6,5,4,3,2s

Rep out 20 reps @ 85%


Muscle Builders

A1) Heavy Barbell Lunges, 3 sets of 6 each legs, no rest 

A2) Back Squat, 3 sets of 10 @ 32x1, no rest 

A3) Prawler Push, 3 sets of 60 meters, rest 2 minutes 

Monday, April 11, 2016

Sunday, April 17th, 2016 Training



Power Lifting

Strength 

Sumo Deadlift, build to a heavy single

Rep scheme 10, 8, 7, 6, 5, 4, 3, 2, 1s

Muscle Builders

A1) Barbell bent over row @ 4040, 3 sets of 8-10 reps, rest 30 seconds   

A2) Lat Pull Downs or Banded lat pull downs, @ 0040, 3 sets of 8-10 reps, rest 30 seconds

A3) Dumbbell Curls, max reps for 90 seconds, 3 sets, rest 30 seconds 

A4) Wrist Rotations 1 minute,  3 sets, rest 1 minute 

Saturday, March 5, 2016

Sunday, March 13th, 2016 Training


Power Lifting

Strength 

Block Bench Press with a pause, build to a tough set of 3

Rep scheme 10, 8, 7, 6, 5, 4, 3s 

Muscle Builders

A1) Dumbbell Bench Press @ 4040, 3 sets of 8-10 reps, rest 30 seconds 

A2) Dumbbell Flies @ 4040, 3 sets of 8-10 reps, rest 30 seconds

A3) Banded Triceps Extensions, max reps for 90 seconds, 3 sets, rest 1 minute

Thursday, February 18, 2016

Sunday, February 21st, 2016 Powerlifting



Power Lifting

Strength 

Pause Back Squat, build to tough set of 2 with 5 second pauses at the bottom

Rep scheme 10, 8, 7, 6, 5, 4, 3, 2s

Muscle Builders

A1) Dumbbell Squats @ 4040, 3 sets of 10 reps, rest 30 seconds  

A2) Heavy Dumbbell Lunges, 5 each leg, rest 30 seconds 

A3) HBBS @ 95/65 pounds for 90 seconds, max reps, 3 sets, rest 2 minutes 

Saturday, January 16, 2016

Sunday, January 24th, 2016


Power Lifting

Strength 

Deadlift, build to a tough set of 3 touch and go

Rep scheme 10, 8, 7, 6, 5, 4, 3s

- Take 90% of above weight and do a set of 10 reps 

Muscle Builders

A1) Ring Rows, 10 reps @ 4040, 3 sets, no rest 
A2) Barbell Curls, 10 reps @ 4040, 3 sets, rest 30 seconds
A3) Reverse Curls to failure, no pausing, go non stop to failure, rest 2 minutes 

Wednesday, January 6, 2016

Sunday, January 10th, 2016 Training


Power Lifting

Strength 

Bench Press, build to a tough set of 5

Rep scheme 10, 8, 7, 6, 5, 

- Take weight you use and do a drop set, 3,8,12,15,20

Muscle Builders

10,9,8,7,6,5,4,3,2,1 of the following movements 

Dumbbell bench press 
Dumbell triceps extensions 

Use weight that would be a maximum for the sets of 10